6/18/15

A. Every 3:30 min perform 

15 / 12 cal row

15 burpees over the rower 

10 wall balls *those who can, go 30/20

X 8  

One of the worst workouts I have ever completed. Had to scale down after 4 rounds. 

***scale #’s per athlete

B. Weighted Ring Dips 8×3 ; ascending 

6/17/15

A. Clean & Jerk – 1Rm for the day – 18-20 min

45, 95, 135, 185, 205, 225, 245, 255, 265(miss)

Worked on squat clean technique at 225

*technique for newer folks  

B. 3 rds 

20 ghd back extensions 

400m run

80 double unders 

Rest 1:30 min between 

4:29, 4:20, 4:15

6/16/15

A. Power Snatch w/ 2 second pause below knee – climb To max in 15-18*

45, 95, 115, 135, 155, 165

 B.  4p rds 

25 pullups

20 box jump overs (24/20) weight bench 

15 Deadlifts 185

20 air squats 

6/15/15

 A. Back SqT – 5RM 

45, 135, 185, 225, 255, 275, 305 

A2. Strict Press – 5RM (from floor)

45, 75, 95, 115, 135, 145

^building on prior weeks 

C. 4 rds w/ time cap

5 Front SqTs @70% of your 1RM *from the floor

10 strict hspu 

25 t2b

I finished 3 rounds in 12:50. Thought I was done until I saw Brian going for a fourth round looked up at board and realized it was supposeto be 4 rounds in 15min. Walked back over to the bar after laying on floor for 90 seconds. Deadlifted 2 times and just didn't feel the pull. I had 230 on the bar and it seemed so ducking heavy. All HSPU were unbroken T2B were tough. 

6/14/15

Golf 18 holes

6/13/15

Rest day

6/12/15

A. Deficit Deadlift 4×3 – Clean Grip ; ascending in working site 

135, 185, 225, 275, 315, 365

B. 3 rds 

10 Power Cleans (155/108)

10 shoulder to overhead 

400m run

9:15. Unbroken in first full set. Second set was 9pc 1pc 10s2o. Third was 5/5/5/5

6/11/15

A. Skill: Split Jerk – footwork <6 min

B. Split Jerk from Rack – climbing to 1rm – relative  – 15-18

45, 95, 135, 185, 205, 225, 245, 255, 265(fail), 270hit 

C. Amrap 8

8 OhS (95/63)

8 bar lateral burpees 

200m run 

5 rounds plus 16. Finishe the 16 at 7:55. Best workout I have had in a long time. Felt great all unbroken and speedy on runs. 

Post Class 

D. Strict t2b sets or negative t2b work as progression + windshield wiper sets 

5x5 3x8 all strict T2B

E. Recovery Cool down 

Ran a slow 8 min mile then plank work 

06/10/15

A. Front squat - 3rm w/ 2 sec pause in the hole plus 2x3 @ 90% 

45, 135, 185, 205, 225, 255, 225, 225

B. Amrap 10 

10 c2b pull-ups or 8 strict pull-ups 

10 db squat cleans - 50-60#

15 air squats 

Got through 3 rounds before being frustrated with the wall pull-ups rig falling and the loose Dumbbells. Stopped that workout at 4 something. 

Rest 4 min

Amrap 10 

5 dips or 8 close grip push-ups 

7 db swings heavy as possible (70)

9 cal row 

7 rounds plus 5 dips 

All unbroken tried to maintain rower at 2100 cal/hr. Felt real good with the workout. 

Finished with 4 rounds of 10 pistols and 15 sit-ups on decline bench. 

06/09/15

A1. 3 positional power clean (above knee + below knee + tng) ; build to max  

95, 135, 165, 185, 215, 225, 245(failed on below the knee)

A2. HS hold :20-:30 hold ; stability focus  – on wall / off wall, make sure static hold is target 

B. Sprint Format 

:30 of power cleans (115/83)(95/63)

:45 of box jumps (step down)

:30 cal on bike 

:45 of KB swings (53/35)

Rest 5 min x 3 rounds 

68 first round smoked! 

58 second round quads were on fire 

54 third round very painful

6/8/15

CPAT 

3:30 on step mill

Walk 80'

150' -1 3/4" hose drag

Walk 80'

2 saw carry 80'

Walk 80'

Raise and extend 24' ladder

Walk 80'

Simulated search and rescue crawl

Walk 80'

180lbs dummy drag 40'

Walk 80'

10 ceiling push 5 ceiling pulls x4

Finish 

Goal time sub 7 minutes 

Actual time .....

7:39

6/7/15

Accessory work at FHG

Bench 135x10, 135x10, 185x5, 185x5, 225x5, 225x5, 225x5, 225x5, 185x10, 135x15

SUPERSET

Rear delt fly 4x15 50lbs

Barbell Curl 4x15 65lbs

Dips 4x15

Sit-ups 4-15